Yogurt vs. Spread — In-Depth Nutrition Comparison
Compare
How are yogurt and spread different?
- Yogurt is higher in vitamin B2, phosphorus, and calcium; however, spread is richer in vitamin B12, copper, vitamin B1, and vitamin E.
- Daily need coverage for sodium for spread is 42% higher.
- Yogurt contains 9 times more calcium than spread. While yogurt contains 110mg of calcium, spread contains only 12mg.
- Yogurt has less cholesterol.
- Spread has a lower glycemic index (0) than yogurt (19).
Yogurt, Greek, plain, nonfat and Sandwich spread, pork, beef are the varieties used in this article.
Infographic
Infographic link
Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +37.5% |
| Contains more CalciumCalcium | +816.7% |
| Contains more PotassiumPotassium | +28.2% |
| Contains more PhosphorusPhosphorus | +128.8% |
| Contains less SodiumSodium | -96.4% |
| Contains more IronIron | +1028.6% |
| Contains more CopperCopper | +664.7% |
| Contains more ZincZinc | +96.2% |
| Contains more ManganeseManganese | +188.9% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin B2Vitamin B2 | +107.5% |
| Contains more FolateFolate | +250% |
| Contains more Vitamin AVitamin A | +2500% |
| Contains more Vitamin EVitamin E | +17300% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +647.8% |
| Contains more Vitamin B3Vitamin B3 | +731.7% |
| Contains more Vitamin B5Vitamin B5 | +29.9% |
| Contains more Vitamin B6Vitamin B6 | +90.5% |
| Contains more Vitamin B12Vitamin B12 | +49.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +312.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 36mg | 1013mg | 42% |
| Saturated fat | 0.117g | 5.977g | 27% |
| Fats | 0.39g | 17.34g | 26% |
| Monounsaturated fat | 0.053g | 7.584g | 19% |
| Polyunsaturated fat | 0.012g | 2.565g | 17% |
| Vitamin B12 | 0.75µg | 1.12µg | 15% |
| Copper | 0.017mg | 0.13mg | 13% |
| Vitamin B1 | 0.023mg | 0.172mg | 12% |
| Vitamin E | 0.01mg | 1.74mg | 12% |
| Vitamin B2 | 0.278mg | 0.134mg | 11% |
| Phosphorus | 135mg | 59mg | 11% |
| Cholesterol | 5mg | 38mg | 11% |
| Calcium | 110mg | 12mg | 10% |
| Vitamin B3 | 0.208mg | 1.73mg | 10% |
| Choline | 15.1mg | 62.3mg | 9% |
| Calories | 59kcal | 235kcal | 9% |
| Iron | 0.07mg | 0.79mg | 9% |
| Zinc | 0.52mg | 1.02mg | 5% |
| Protein | 10.19g | 7.66g | 5% |
| Vitamin B6 | 0.063mg | 0.12mg | 4% |
| Carbs | 3.6g | 11.94g | 3% |
| Vitamin D | 0µg | 0.6µg | 3% |
| Vitamin D | 0IU | 22IU | 3% |
| Vitamin A | 1µg | 26µg | 3% |
| Vitamin B5 | 0.331mg | 0.43mg | 2% |
| Vitamin K | 0µg | 1.6µg | 1% |
| Folate | 7µg | 2µg | 1% |
| Magnesium | 11mg | 8mg | 1% |
| Potassium | 141mg | 110mg | 1% |
| Manganese | 0.009mg | 0.026mg | 1% |
| Fiber | 0g | 0.2g | 1% |
| Net carbs | 3.6g | 11.74g | N/A |
| Sugar | 3.24g | 0g | N/A |
| Selenium | 9.7µg | 9.7µg | 0% |
| Trans fat | 0.006g | N/A | |
| Tryptophan | 0.082mg | 0% | |
| Threonine | 0.334mg | 0% | |
| Isoleucine | 0.334mg | 0% | |
| Leucine | 0.6mg | 0% | |
| Lysine | 0.663mg | 0% | |
| Methionine | 0.196mg | 0% | |
| Phenylalanine | 0.301mg | 0% | |
| Valine | 0.356mg | 0% | |
| Histidine | 0.279mg | 0% | |
| Omega-3 - ALA | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 0.01g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +33% |
| Contains more WaterWater | +41.2% |
| Contains more FatsFats | +4346.2% |
| Contains more CarbsCarbs | +231.7% |
| Contains more OtherOther | +286.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -98% |
| Contains more Mono. FatMonounsaturated fat | +14209.4% |
| Contains more Poly. FatPolyunsaturated fat | +21275% |